Exercises for stretching the spine at home. Simple spinal stretching exercises at home

The spine is the frame of the human body, a complex structure created by nature to ensure the vital functions of the body. But even such a strong core can fail. Therefore, over the years, crunching, grinding, pain in the lower back, neck or thoracic region, as well as constraint in movements, appear. These are the most common symptoms of spinal problems. To prevent their occurrence, or at least prevent the chronic stages of the disease, you need to perform exercises to stretch the spine.

Health Benefits of Spinal Stretching – Why is it necessary to stretch the spine?

Spinal stretching exercises provide:

Flexibility and freedom of movement at any age.
Prevention of diseases.
No pain or reduced pain.

The spine, as mentioned earlier, is not a simple structure. It consists of bones - vertebrae, shock absorber cartilage - intervertebral discs, and a muscle corset that flexes and extends the back. These muscles are in constant tension. Sedentary work and a sedentary lifestyle add to their stress.

The back muscles need rest, but even at night our spine cannot always relax. So, an uncomfortable position or an unsuitable pillow causes it to bend, as a result of which the muscles have to work at night. After such a night, a person will suffer from back or neck pain. Stiff muscles will not allow you to move freely, work, or simply live fully.

Contraindications for spinal stretching - do not forget to consult your doctor!

All activities have their contraindications, and stretching is no exception.

Stretching is strictly forbidden if you have osteoporosis, arthritis and osteochondrosis.
It is not recommended for diseases of the heart, blood vessels and hypertension.
An obvious contraindication is thrombosis.
Medicine is careful about stretch marks during pregnancy and menstruation. You need to listen to your feelings and consult a doctor.
Viral diseases, colds and elevated body temperature are limitations.
Follow the general rule of physical therapy - do not overexert yourself by doing crunches and stretching with force. You should also not perform exercises during periods of general weakness.

Simple exercises for stretching the spine at home - how to properly stretch the spine?

Before you start doing the exercises, you need to remember a few rules:

You need to start all exercises with a small amplitude so as not to injure the muscles.
You need to stretch smoothly, avoiding crunching.
It is better to perform the exercises in the evening and repeat them every day.
Relax your muscles as much as possible while performing exercises.
Breathe evenly and deeply.

Yoga exercises satisfy all the conditions for stretching the back.

Therefore, if you are or have ever been interested in this type of physical activity, then all the exercises listed below will be familiar to you.

1. Thoracic stretch
Starting position: standing straight, feet shoulder-width apart. You need to lower your head and bend at the thoracic region, while keeping your lower back straight. Stretch upward, as if you were being pulled up by invisible threads by your shoulder blades. It is very important to keep your back muscles relaxed. Hold this position for 10-15 seconds.

2. Bend forward
From a standing position, with your feet shoulder-width apart, bend forward, touching your palms to the floor. Relax all the muscles in your back and legs. Additionally, the tilts can be spring-loaded.

3. Tilts 1
The starting position is the same as in the previous exercise. When bending over, you need to touch your legs with your forehead and clasp your shin with your hands. Of course, not everyone will succeed this way the first time. But after some time, when sufficient flexibility has developed, you will be able to complete this exercise without any problems.

4. Tilts 2
Starting position: standing, one leg extended forward. You need to bend forward, touching your forehead to the knee of your exposed leg. Hold the body position for 30 seconds. Remember to breathe evenly and deeply and relax your muscles.

5. Downward facing dog
From a standing position, with your feet shoulder-width apart, you need to bend over and rest your palms on the floor. Then, stepping back, set the distance between your feet and hands to 120 cm. Thus, your body should represent one large letter “L”. Stretch your tailbone up, do not lower your head and do not bend your neck. It is more convenient to spread your fingers for greater emphasis, and keep your feet parallel to each other.

6. Lock behind your back
Sitting or standing, you need to put your hands behind your back, one from above over your head, and the other from below and close them in a lock.

7. “Mantis” behind your back
To perform this exercise, you need to take your hands back behind your back and fold them in a praying position so that your palms rest on the thoracic spine. Pull your elbows back so that your chest moves forward. Hold this position for 15 seconds.

8. Pull up
Starting position: standing, feet shoulder-width apart. You need to reach up with your arms raised, but do not rise on your toes.

9. Cat
Sitting on your knees, lower your pelvis onto your heels and, bending over, reach the floor in front of you with outstretched arms. It is important to relax your back and bend as much as possible, visually trying to round your spine.

10. School flexibility exercise
Starting position: sitting on the floor with straight legs. To perform this exercise, you need to bend forward, grabbing your feet with your palms, and touch your knees with your forehead. Hold the body position for 15-20 seconds.

11. Hanging on a horizontal bar or wall bars is also an effective exercise for stretching the spine.

12. Upward facing dog
Starting position: lying on your stomach, arms bent at the elbows, placed at chest level. As if stretching, straighten your arms and stretch your chin up. Be sure to relax your muscles while doing this.

13. Stretching
It’s not for nothing that all animals, like children, stretch after sleep. This reflex, inherent in nature, helps to stretch the muscles not only of the back, but of the whole body. Wake up early and stretch properly in the morning.

14. Twisting the body to the right and left.

15. Swimming is very beneficial for the health of the spine. It relieves the load from the main “working” muscles of the human body and gives work to the “sleeping” muscles that carry a static load.
The ancients believed that the spine is a repository of human energy, and this is partly true. After all, the spinal column contains not only the spinal cord, but also many important neurons and blood vessels.
Therefore, the health of the spine is the health of the whole organism.

Take care of your back, and then lightness and mobility will never leave you!

Before performing physical therapy exercises and after their completion, physical therapy doctors recommend stretching the spine. This stimulates blood flow to its damaged structures, and, therefore, their restoration. Stretching can be done on a thick mat, using a crossbar, horizontal bar, Evminov simulator or Glisson loop.

What is back stretching?

Spinal stretching is a set of exercises to improve the condition of the back muscles, increasing their strength and at the same time elasticity. Its implementation has a general strengthening, tonic effect on the skeletal muscles of the entire musculoskeletal system. Stretching, or traction of the spine at home, is an important part of the treatment of diseases, including,. Strong muscles reliably stabilize discs and vertebrae and prevent their displacement.

What are the benefits of stretching for the spine?

Many spinal pathologies cannot yet be completely cured. So that the patient does not suffer from stiffness, he is prescribed. But with long-term use of drugs, their pronounced side effects appear. Therefore, doctors recommend that patients radically solve the problem by stretching the spine:

eliminate all symptoms;
stop the spread of the disease to healthy tissue.

Stretching increases the spaces between the discs and vertebrae. They stop squeezing blood vessels and spinal roots. And the resulting bone growths () no longer injure soft tissues, provoking the development of inflammation.

Indications for exercises

Stretching the back muscles can be recommended both for and for complications that have already developed - or intervertebral hernia. And, carried out by chiropractors, often allows one to avoid surgical intervention. In what cases is stretching the back muscles therapeutically effective:

with pressing, pulling, occurring after physical exertion, hypothermia, changes in weather;
with, disappearing only after 30-40 minutes;
when becoming more frequent, indicating developing.

Regular stretching of the spinal muscles is necessary to prevent osteochondrosis for people at risk. The disease develops due to excess weight, prolonged stay in one body position, and excessive stress on the spine.

General rules for stretching

Most stretching exercises are static. This means that you do not need to make intense movements when performing them. However, a preliminary warm-up is necessary to prepare the muscles for the upcoming loads. Exercise therapy doctors advise walking around the room, raising your knees high, bending forward, backward, and turning in both directions. The following rules should also be observed:

movements should be slightly slow;
if painful sensations appear, training should be stopped and continued only after rest;
When performing exercises, you should stay in the stretching position for 10-20 seconds;
breathing should be even, deep, rhythmic.

It is not necessary to perform all the exercises at once - the load should be increased gradually. If any movement causes pleasant sensations in the back muscles, then it can be repeated in 2-3 approaches.

Exercise equipment and devices

Rehabilitation centers are equipped with the most modern spinal traction machines. But there are devices that can be purchased in specialized stores for training at home.

Horizontal bar

Hanging on the horizontal bar is indicated for patients with protrusions or intervertebral and thoracic areas. This type of stretching is not used due to the high risk of muscle strain and deterioration in well-being. You need to hang on the horizontal bar for several minutes 3-4 times a day.

Evminov simulator

The Evminov simulator is a wide, fairly flexible pine board equipped with several brackets or handles for holding the limbs. Typically, the exercises are performed in a lying position, face down or up. The person rests his feet on the floor and smoothly moves his body first up and then down.

Gleason loop

The Gleason loop, or traction loop, is designed to increase the distance between vertebrae and strengthen the muscles of the upper body. The device is most in demand for osteochondrosis, osteoarthritis, and intervertebral hernias. The Glisson loop is a frame for housing the head with a complex system of straps and fasteners. It is attached with a cable at a certain height. When the load, the weight of which is calculated by the doctor, is displaced, the spinal muscles are stretched.

Gymnastics for stretching the back and spine

A set of gymnastic exercises is compiled by a physical therapy doctor, taking into account the type of disease, the severity of its course, and the general health of the patient. He conducts the first classes, shows how to correctly perform movements and dose the loads on the back muscles. After 1-2 weeks, you can successfully train at home.

"Camel Cat"

Get on all fours, straighten your shoulders, sway a little from side to side. Slowly bend your lower back, imitating the stretching of a cat, and then arch it, rounding it. You should stay in each position for 10 seconds. The number of approaches is arbitrary.

Crossing your legs

Lie on your back, stretch your arms along your body or place them under your head. Bend your knees and place your feet on the floor. Extend your right leg and throw your left knee over it, trying to touch the surface of the mat. Repeat the exercise 7 times, and then perform it in the other direction.

Turn your back on a chair in different directions

Sit on a chair or stool, grab the seat with your hands. Slowly turn the body, first in one direction, then in the other, holding this position for 20 minutes. Repeat movements 10-15 times. When performed correctly, the exercise places the load on the muscles of the shoulder girdle.

Squat bends

Stand up straight, place your feet shoulder-width apart so that your toes point slightly to the sides, not inward. Sit down, touching your hands to the floors, and then straighten your legs, without lifting your heels and palms from the floor. The number of approaches is 5-10.

"Mermaid"

Sit on the mat, place your knees bent to your right, holding them with your right hand. Stretch your left arm up and tilt it to the right until you feel maximum tension in the left lateral back muscles. Stay in this position for 20 seconds and smoothly return to the starting position. Repeat the exercises 5 times in each direction.

Seated forward bends

Sit on the floor, straighten your legs, place your arms randomly. As you exhale, bend your body forward and touch your palms to your feet. Sway smoothly, trying to bring your stomach closer to your legs. After 20 seconds, straighten up, relax and perform the exercise 7 more times.

Leg twists

Lie on your back, bend your knees, press your feet to the mat, spread your arms to the side with your palms facing down. As you exhale, tilt your knees first to one side, then to the other, trying to touch them to the floor. Hold your legs in this position for 20 seconds. The number of approaches is 5-10.

Stretch against the wall

Stand up, lean your shoulders, back, buttocks, ankles, and heels firmly against the wall. Stretch your arms up, trying not to displace other parts of the body. Stay in this position for 10-15 seconds, slowly return to the starting position. Repeat the movement 10 times.

Sitting back turns

Sit down, stretch your legs, rest on your arms extended back. Bend your right knee and cross it over your left thigh. With your right hand, lightly press on your knee to bring it as close as possible to the floor surface. Repeat the exercise in each direction 5 times.

Using a fitness ball

Get on your knees, bend over, placing a fitness ball under your chest. Reach forward, sliding along the ball until your hands touch the floor. Hold this position for 15 seconds, return to the starting position. Repeat sliding on the ball 7 times.

Seal Pose

Stand straight, feet shoulder-width apart. Place your hands behind your back, squeezing your shoulder blades together, clasping your fingers. Exhale and bend forward, stretching your arms as far as possible. The legs should remain straight, and the chest and stomach should be directed towards them at right angles. Hang your head down, relax your neck muscles. Stay in this position for 20 seconds, slowly return to the starting position. The number of repetitions is 5-10.

Back stretch at work

After spending a long time at a computer or desk, you feel heaviness and tension in your back. By the end of the working day, mild aching pain often occurs, disappearing only after a long rest. To prevent this condition, you should spend a few minutes stretching during your lunch break.

Seated twist

Move the chair a little away from the table, sit up straight, stretch your arms in front of you, and rest your heels on the floor. Turn your body first in one direction, then in the other, without lifting your feet. Bend with your arms raised to the left and right. Repeat all exercises 5-10 times.

Scrolling the shoulder joints

Sit down, spread your legs slightly, place your arms randomly. Make 5 circular rotations, first with one shoulder, then with the other. When performing the exercise correctly, the load should fall on the muscles of the shoulder girdle, not the neck. At the final stage, rotate both shoulders back and forth.

Hugs

In a sitting position, grab your body and place your hands on the backs of your forearms. Reach out, as if trying to touch your palms to each other. Stay in this position for 15 seconds, straining your back muscles, and return to the starting position. Repeat 10 times.

Foot hugs

Move to the edge of the chair, bend over and clasp your ankles with your fingers. Stretch, straining the muscles of the neck, legs, back, buttocks. Number of tilts - up to 10.

Tilts

Stand straight, feet shoulder-width apart. Bend forward, touching your hands to the floor. Stay in this position for 10 seconds and straighten up. Then alternately bend over 5 times to the left leg and to the right leg alternately.

Forearm and shoulder stretch

Sit down, place your palms on your knees. Bending your right arm slightly, try to move it as far as possible behind your left shoulder. Stretch for 15-20 seconds, feeling the tension in the muscles of the shoulders, forearms, and lower back. Repeat the exercise 10 times.

For the upper back

Sit up straight, extend your arms in front of you, crossing your fingers. Stretch forward for 10-15 seconds. At the same time, the back should be motionless, and the neck muscles should remain relaxed. The number of approaches is 5-7.

Squats

Stand up, stretch your arms forward, spread your feet shoulder-width apart. Perform 10 shallow squats. The effectiveness of the exercise will be higher if, during a squat, you turn your arms first in one direction, then in the other.

Contraindications

Stretching the back muscles is contraindicated in case of a disease in which the likelihood of spontaneous fractures is high. Exercises are prohibited in severe forms of thrombosis, during exacerbation. Relative contraindications are pathologies of the cardiovascular and respiratory systems, for example, arterial hypertension, attacks of bronchial asthma.

You cannot train during respiratory, intestinal, or urogenital infections, especially during chills.

Our spine withstands heavy loads throughout our lives. Not only does the entire weight of the body put pressure on each vertebra, but also a sedentary image makes itself felt, deforming the spinal column. This causes many problems in the form of headaches, dizziness and weakened immunity. You can, of course, go to a chiropractor and, at the risk of further aggravating the situation with an awkward movement, try to correct the situation. But a good alternative is to stretch the spine at home.

There are many positive aspects to this method. Firstly, you decide for yourself when it’s best for you to exercise. Secondly, calm and leisurely movements in a cozy and familiar environment will allow you to relax and devote time to your health.

Why do you need stretching?

Do we really need to spend precious time, overcoming pain, trying to change something in the posture that has been developing over the years? It is necessary, the doctors will answer you. Because this is the key to your long life full of movement without pain.

Due to incorrect posture, sitting position or other reasons, the vertebrae are pressed against each other, squeezing out the intervertebral discs. And this, in turn, leads to pinched nerves and the formation of hernias.

Incorrect sleeping position also has a negative impact. Many people, without noticing it themselves, have been deforming their spine for years when, lying on their left side, they throw their right leg far forward, practically lying on their stomach.

By the way, lying on your stomach while sleeping also negatively affects not only all internal organs, but also the spinal column, the discs of which begin to sag into the abdominal cavity.

In order to avoid most problems, it is enough to do light short exercises and exercises to stretch the spine in the morning. Thanks to this, you can relieve tension from the muscles, remove stiffness in all joints, increase the distance between the vertebrae and thereby prevent the development of osteochondrosis.

Basic Rules

It is extremely necessary to adhere to the rules when stretching the spine, so as not to harm yourself or complicate the situation. In order for the exercises to bring positive results, try to exercise regularly and without long breaks.

It is best to postpone stretching until the second half of the day, when a tired body will happily accept any relaxation;
if you have never trained before, then it is best to start small, gradually increasing the load;
Initially, the range of movements should be small, and later, when the body gets used to receiving loads, you can make the exercises more difficult;
when performing all movements, you should not feel severe pain or discomfort;
A crunching sound in the spine should not be heard, but if it is still present, you can consult a doctor to find out the reasons. Ideally, when all the vertebrae are in place and there is a standard distance between them for the discs, there should be no crunching when turning, bending or bending;
try to relax as much as possible before stretching to achieve the greatest effect;
A positive attitude and determination will help you enjoy the process.

It should be noted that any gymnastic exercises that you do at home will benefit you if you are not lazy, but work diligently to improve your health.

Spinal stretching exercises for osteochondrosis

In order to prevent the development of osteochondrosis, it is advisable to devote 15-20 minutes a day to physical education. But it is important not to interrupt classes so as not to lose the achieved results.

Standing straight with your feet shoulder-width apart, lower your head. In this case, the lower back should be motionless and the back bent. Stretch your shoulder blades upward and try to bend as much as possible.
Downward bends are performed with a completely relaxed back. Try to reach your feet and touch them with your hands. To make the task easier, you can spring by sliding your hands along your leg.
"Fold." Bend over and try to touch your nose to your feet, while clasping your shins with your hands. It may not work out the first time, but be patient and try to stick it out. At the same time, you will feel the spine stretching.
Simplified bending, since one leg can be put forward and slide your hands along it. Try to reach as low as possible, helping yourself with springy movements. Hold in the maximum position for 20 seconds. Feel the stretch in your back muscles. You should unbend slowly, as dizziness may occur.
We bend over and stand in a position resembling the letter “L”, trying to move our legs away from our hands to a fairly large distance. Don’t stand in a plank position; it’s enough to make it a distance at which you can comfortably bend. Pull your back up.
Standing straight, bring your hands back and clasp them in a lock. Try to lift them up to the maximum possible distance without bending.
A similar exercise, but the palms must be folded in a praying position and held at chest level for 20 seconds, while the elbows are pulled back, the posture is straightened and the shoulder blades touch.
A simple and not complicated exercise that allows you to stretch effectively. Standing straight, stretch up.
The most effective movement that allows you not only to stretch the spine with osteochondrosis, but also to feel relaxation in all muscles. You need to imitate a kind cat by bending your back and stretching your tailbone up while kneeling.
We all know and remember this movement from school. Sitting on the floor, reach forward with your hands, trying to touch your heels. At the same time, you cannot bend your knees. You can help yourself with your hands, pulling yourself up and springing, in order to touch your knees with your forehead. Having reached the highest possible point, hold in this position for 15 seconds. Try not to bend your knees.
The spine is remarkably stretched if you hang on the horizontal bar. Try to relax your whole body and feel how all the vertebrae fall into place.
Lying on your back, support your hands near your chest. Pull your chin up, trying to arch your back. Alternately performing this exercise with a “cat” will allow you to achieve the necessary flexibility in your back.
Pull-ups are embedded in our body at the level of reflexes. It’s not for nothing that all animals, including humans, stretch in the morning, straightening their stiff limbs.
Crunches are one of the most effective movements. Lying on your back, stretch your arms in one direction, and with your knees bent in the other. Be careful when doing the twist, as one awkward or sudden movement can cause a pinched nerve. As a lighter option, you can bend your knees, spread them wide and alternately reach with your right foot to the left heel, then with your left foot to the right heel.
Undoubtedly, any doctor you visit with osteochondrosis will advise you to go to the pool. Swimming is not only the best option for stretching the spinal column, but also has an excellent effect on strengthening muscles in all parts of the body.

Japanese technique

First, you need to warm up so that each muscle is ready to work and there is no pain afterwards. Bend and turn in different directions, twist your hips, and squat. This will help improve blood circulation and metabolism in all parts of the body. After this, begin exercises with a roller. It needs to be prepared in advance by rolling it out of a towel and tying it with a rope so that it does not unwind during the training process.

We lie down on a gymnastic mat, having previously inserted an auxiliary tool under the lower back. Look carefully to see if the roller is positioned correctly. It should be right below your belly button. Lie down straight and breathe calmly. Spread your feet shoulder-width apart and touch your big toes. The approximate distance between the heels should be 20 centimeters. The arms are extended behind the head and connected with the little fingers. Let the energy circulate freely throughout the body, since you have a closed oval. You need to lie in this position for 5 minutes. At first, you may not be able to hold out that long, so start with 2 minutes, gradually increasing the time. Play slow and calm music to relax as much as possible.

After completing the procedure, you should not jump up quickly, much less make sudden movements. While lying down, all the muscles, joints and bones relax and if you stand up sharply and quickly, you can feel pain in the lower back. First, we pull the roller out from under us, then slowly rise.

Contraindications for implementation

The method is simple and easy to implement, but it can still aggravate the situation if used during moments of exacerbation of pain. The following contraindications exist:

if, after starting the exercise, dizziness begins and the urge to vomit occurs;
increased lower back pain and discomfort from the towel that cannot be tolerated;
loss of consciousness;
the occurrence of severe headache.

Stop performing and consult your doctor about the possibility of continuing gymnastics. Perhaps you have individual characteristics or contraindications to performing certain movements.

Be sure to consult your doctor before treating any illness. This will help take into account individual tolerance, confirm the diagnosis, ensure the correctness of treatment and eliminate negative drug interactions. If you use prescriptions without consulting your doctor, it is entirely at your own risk. All information on the site is presented for informational purposes and is not a medical aid. All responsibility for use lies with you.

Stretching the spine is one of the ways to relieve tension, increase the distance between the vertebrae of the cervical, thoracic and lumbar regions and feel “grown” by a couple of centimeters.

Rules for stretching the spine

The living conditions of modern man are a real test for his back. The list of reasons affecting the condition of intervertebral discs is long. Spinal stretching exercises at home can help relieve tension temporarily. They need to be done correctly, otherwise injuries and unpredictable consequences are guaranteed:

Start training in the late afternoon.
Start with low amplitude.
For the first week, limit the number of repetitions to a number that is comfortable for your body.
Focus on your muscles and relax them.

Indications and contraindications

Stretching the spine using instrumental methods has both supporters and opponents among doctors. However, for some back diseases it gives a good therapeutic effect. This:

spinal instability;
vertebral body fractures.

All of the listed diagnoses can be treated with traction, however, after each procedure it is necessary to fix the patient’s back in the correct position.

Absolute contraindications for any type of traction, including spinal stretching exercises, are:

Inflammation of the spinal membranes and the brain itself.
Spine surgery.
Diseases of the central nervous system.
Any mental disorder, including epilepsy.
Poor blood clotting.
Second and third trimesters of pregnancy.
Infectious diseases.

Stretching the spine with osteochondrosis is prohibited!

The benefits and harms of traction

The method provides obvious relief after the first procedures. However, for degenerative diseases of the spine (and one of its complications, intervertebral hernia), traction is not only not recommended, but also dangerous.

As soon as such a patient takes a vertical position after the procedure, everything falls into place, and degenerative processes accelerate significantly. Spinal traction with this diagnosis stretches the intervertebral disc, which is losing elasticity, and it becomes covered with microcracks. With subsequent compression, the nucleus pulposus is gradually squeezed out and formed. The deterioration of the condition is usually sharp, up to loss of consciousness, as a result of which the patient can be urgently hospitalized and sent to the operating table.

Methods of spinal traction

There are several methods of stretching. These are special devices called underwater types of pulling manipulations, special exercises and yoga.

The first two methods are quite risky if the patient does not have a clear diagnosis or the examination of his condition is not complete (or with errors). Dry traction can be performed vertically and horizontally. Horizontal traction is considered more gentle. It is also carried out using machines and has proven itself well among professional athletes.

The best option is a set of exercises, both special and from oriental practices, in particular yoga. Their main goal is to relax tight, constrained muscles, increase the flexibility of all parts of the spine (cervical, thoracic, lumbar).

Stretching exercises

Before homework, you need to understand a few simple rules. It is best to stretch the lumbar and thoracic parts of the back while lying on a flat and hard surface or standing on all fours. It is best to work on the cervical spine while sitting, although it can also be done while standing. In this case, it is better to hold on to something stable.

After classes, you need to relax, lying on something hard, and rest a little. It is very important to simultaneously strengthen the muscles that support the spinal column.

Cervical spine treatment

The neck is a rather vulnerable part of the spine. The vertebrae here are very small and fragile, and the muscles are almost always not strong enough. Stretching the cervical spine can be done using gymnastics, which will solve several problems at once:

Relieves muscle spasm.
Improves blood circulation.
Increases oxygen supply to the brain.

Exercises for the cervical spine:

Exercise 1. Bend forward/backward. All exercises for the neck are based on the vyayamas of yoga. Stand up straight (or sit and straighten), close your knees and feet, place your hands on your knees (zero position). Smoothly lower your head down, now focus on the vertebrae of the cervical spine. Stretch your head forward and at the same time try to reach your chest with your chin. Return to the zero position and slowly tilt your head back, again focus on the vertebrae of the cervical spine, stretch with the top of your head, and at the same time try to touch the back of your head to the area above the shoulder blades. Take the starting position. Repeat 5 times.
Exercise 2. Tilts to the right/left. The meaning of the exercise and the technique for performing it are similar to No. 1. Only you need to tilt your head first to the left, trying to touch your left ear to your shoulder, and then to the right, also trying to touch your shoulder to your ear. Don't raise your shoulders.
Exercise 3. Stretch the crown of your head towards the ceiling, and at the same time begin to lower your shoulders down, as if stretching the cervical spine.

Working out the thoracic region

This part of the back is the least mobile and least likely to suffer from intervertebral hernias and pinched nerves. However, exercises for stretching the spine will also be useful here if no serious problems are diagnosed:

Exercise 1. Get on all fours. The arms are parallel to the hips, the head looks forward, the back is straight. The whole pose resembles a coffee table. Now bend over smoothly and make your back like a wheel. At the same time, stretch the top of your head down and make a similar effort with your tailbone. Now smoothly return to the starting position and bend in the opposite direction. Pull the top of your head up. The exercise well stretches not only the thoracic vertebrae, but also the cervical one. Repeat until you get tired. But don't overdo it.
Exercise 2. Stand straight, feet shoulder-width apart. Extend your arms in front of you. Arch your back like a wheel, stretch your arms, placing your palms forward. Physically feel how the height of the intervertebral discs between the thoracic vertebrae increases and the muscles relax. Then return to the starting position and relax. To start, repeat 5 times.

Workout of the lumbar region

The lower back is the most vulnerable part of the back. If no degenerative changes in the vertebral bodies and intervertebral discs are diagnosed, you can do gymnastics that stretch the lumbar spine:

Exercise 1. “Do as your cat does.” Starting position – pose from exercise 1 for stretching the muscles and ligaments of the thoracic spine. Only in this case will our body behave differently. Remember the cat. Waking up, she puts her back part back (lumbar back), stretches vigorously with her front legs, lowering her muzzle almost to the ground, then, touching the floor with her stomach, moves to the “front part of the body at the top” position and actively stretches with her hind legs. Then he arches his back like a wheel and shakes himself off. Repeat the animal's actions. Stay in the “pelvis up” position, try to touch your face to the floor. Then hold the “head up” position, stretching the top of your head towards the ceiling. Arch your back, pulling your pelvis and head down. Watch your muscles. Return to the starting position. Repeat 3 times and relax.
Exercise 2. Lie down on a flat, solid base. There should be some kind of solid support behind you that you can grab with your hands. Relax. Grasp the support with your hands and stretch your heels forward, actively bending your toes towards you. Feel the muscles and joints of the lumbar spine stretch.

Here is a gymnastics exercise consisting of only 7 exercises. For a healthy spine, this will be quite enough to maintain it in normal condition for many years.

The correct execution of this set of exercises is lying or standing on all fours. This is due to the maximum reduction in the load on the back in such positions.

Back stretching exercises may be recommended by your doctor for certain back diseases. If you do not know the condition of your spine, you should not engage in independent selection of exercises. Make an appointment with . He will conduct an examination and prescribe a set of exercises that will help correct the situation.

The spine is the basis of the entire human body. The health of internal organs depends on its condition. It performs the function of protecting large arteries and the spinal cord, connecting all parts of the body through nerve endings with the control center - the brain.

Traction of the spine solves the problem of many pathologies associated with a violation of its integrity and harmony. In this article we will look at what spinal traction is, why it is needed and how to stretch the spine in different ways.

Traction is a complex of orthopedic methods for traction of the spine. Traction is produced due to the elasticity and flexibility of the spinal column, muscles, ligaments and tendons that support it.

With age or when diseases occur, the spine may lose flexibility and mobility, so it is necessary to resort to special methods aimed at improving its condition. Stretching helps strengthen and restore the normal condition of the spine.

Spinal traction is necessary for:

increasing the distance between the vertebrae and unloading the spine;
reducing pressure on intervertebral discs during spinal hernias;
improving or correcting posture;
reducing pathological compression of the back muscles;
enlargement of the vertical intervertebral foramen;
reducing compression of the nerve roots, their decompression;
reducing pain caused by pinched nerve roots;
elimination of subluxations.

You can resort to spinal traction in the presence of pathology or any of the listed indicators only as prescribed by a doctor.

He must show the patient how to stretch the spine correctly, which exercises are necessary and which can be harmful.

Indications

Indications for spinal stretching include pathologies such as:
, and other disorders of the spinal column;
spinal injuries: dislocations, fractures, vertebral displacements;
or during remission;

Contraindications

back pain and muscle spasms.

Traction is prohibited in the following cases:
age under 16 years and old age;
pregnancy;
oncological diseases;
diseases of the central nervous system, epilepsy;
excess body weight;
cardiovascular diseases;
osteoporosis;
sequestered hernia;

inflammatory diseases.

When the spine is stretched and the distance between the vertebrae increases, theoretically the pressure on the intervertebral disc decreases, but in real life it is difficult to predict the consequences of such traction.

The disc tissue can become deformed, crack, or become damaged, which will further aggravate the pathology. Therefore, only a doctor can decide on an individual basis whether traction can be used.

Exercise equipment and devices

There are three types of traction: dry, underwater and hardware. They, in turn, are divided into horizontal and vertical. For example, to stretch the cervical spine, vertical traction is used using a Glisson loop or a couch is used at an inclination of 30-45 degrees. Traction occurs under your own weight or with the help of a load attached to the lower back.

Horizontal traction is prescribed for lesions of the thoracic and lumbar regions.

Hardware traction is carried out using a device in the form of a bed. It has a fastening system that is adjustable in height and length.

It is used to treat various back pain and altered conditions of the intervertebral disc. It is considered the most effective.

Many methods are used for traction: a set of exercises, home appliances and special orthopedic simulators.

The simplest and most accessible of them is a horizontal bar.

At home, you can build an inclined board to stretch the spine, similar to the Evminov simulator.

Underwater traction is performed in a swimming pool in a clinical setting using special devices. It has a number of advantages due to the ability of water to lighten the load, and is indicated even for patients with complications.

Clinics also use traction on special beds to stretch the spine or couches. This extension can be vertical or horizontal. The vertical method is carried out using the patient’s body weight. Horizontal traction is performed using hands or special weights.

Currently, various small-sized orthopedic exercise machines are produced for home use. But they should only be used after consulting a doctor.

Horizontal bar - simple, useful, effective

Let's look at the benefits of hanging on a horizontal bar for the spine.

The horizontal bar is the simplest and most effective way to stretch the spine. Traction occurs under the influence of a person’s own body weight. At the age of 20, this method can increase your height by several centimeters.

Regularity is required to practice on the horizontal bar; it is advisable to perform the hang every day, holding as long as your arm strength allows. Gradually, the number of approaches and exposure time need to be increased.

While hanging on the horizontal bar, you can do simple swings, imitate steps, and turn your body to the sides. You can do leg lifting exercises. First, with your knees bent, and then, when the muscles become stronger, with your legs extended, bringing the lift to an angle of 90 degrees.